Name: Playbook - Sam Sweeney - 5/20 Full Body or Rest Day
Uploaded: 2026-06-17T00:04:45.943Z
Duration: 65 min
Description: 5/20 Full Body or Rest Day

Megan

Kelly

The end of this split is bitter-sweet. Very excited for what is to come, but sad to see the three legs days a week go 🥲

Rachel Ratvasky

Tracy

Great last day for this challenge!! Can’t wait for the next split!

Lindsay Brauer 

Happy Saturday!

Week 8 of 8 in current split 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Burpee Pull Up: 5R
2. Wall Walk: 5R 
3: Double Kettlebell Swings: 10R 
4. Bear Crawl: 60 seconds 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Superman Lat Row: 10R 
6. Hanging Toes to Bar: 5R
7. Weighted Plank Hold: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

5/20 Training Day Overview

Rep Count: 5R
Tempo: quick
Modification: burpee jump hands to bar [take out pull up], or assisted pull ups [take out burpee]

Set Up: 
- stand underneath the pull up bar, feet hip width apart
- squeeze your glutes, pull belly button to spine, and brace

Execution:
- push your hips back, bend your torso forward 
- reach your hands to the ground, under your shoulders
- jump your feet back
- bend your arms and bring your chest/hips to the ground
- drive your hands through the ground, press your chest and hips away from the ground 
- jump your feet forward in between your hands
- lift your torso and immediately jump your hands to the bar, shoulder width 
- bend your arms, drive elbows to your sides and pull your chest to the bar
- contract your lats, chin over the bar
- lower your body away from the bar towards the ground 
- move directly into the next rep

Burpee Pull Up

Rep Count: 5R
Tempo: steady 
Modification: plank to pike [start in plank, walk hands into pike position] 

Set Up: 
- get down on the ground in a prone position, directly in front of a wall 
- line your feet up to the wall 
- bend your arms and plant your hands on the ground, just outside of your chest
- squeeze your glutes, pull belly button to spine and brace
- keep full body tension 

Execution: 
- use your hands to press the ground away from you and lift your chest off the ground
- as you press the ground away, step each foot onto the wall behind you
- use your arms to push your body off the ground
- use your legs to step your feet up the wall 
- walk your hands in towards the wall as you step your feet up, until your chest is facing the wall in a hand stand position 
- think about pushing the ground away from you at the top of the rep 
- reverse the movement and step your hands away from the wall as you walk your feet back down 
- bring your chest all the way to the ground with control 
- start every rep with chest/hips on the ground

Wall Walk

Rep Count: 10R
Tempo: steady 
Modification: double dumbbell swings

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- keep gaze forward, neutral head, neck, and spine 
- extend your arms down, kettlebells between your legs 

Execution: 
- push your hips back, bend your knees slightly, lower the kettlebells between your legs 
- drive your hips forward and swing the kettlebells straight out in front until they are at chest level 
- hips in full extension at the top, arms extended forward 
- contract your glutes
- push your hips back, bend your knees again, and lower the kettlebells between your legs again 
- use the momentum to continue to swing the kettlebells forward

Double Kettlebell Swings

Time: 60 seconds
Tempo: steady 
Modification: no weight 

Set Up: 
- get down on the ground in a table top position 
- position hands under your shoulders, bend your legs and position knees under your hips 
- lift your knees off the ground 2-3”
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- step one hand and the opposite foot forward 
- follow with the other hand and opposite foot
- keep pace steady as you walk forward on hands and feet 
- keep hips in line with shoulders

Bear Crawl

AMRAP 1: 40 MINUTES

Rep Count: 10R
Tempo: steady 

Set Up: 
- loop a large loop band low around a rack or machine 
- get down on the ground in the prone position, chest down, head closest to the band
- grip the band with each hand, pronated grip
- scoot your body away from the rack/machine until you feel the tension of the band pull your arms forward
- extend your arms towards the direction of the band
- extend your legs and point your toes behind you
- squeeze your glutes, pull belly button to spine and brace
- keep head, neck, spine neutral 

Execution: 
- use your trunk [low back/core] to lift your chest and legs off the ground
- pull the band and drive your elbows towards your waist
- contract your lats/core/low back 
- lower your legs and chest towards the ground again as you extend your arms back towards the direction of the band

Superman Lat Row

Rep Count: 5R 
Tempo: steady
Modification: hanging leg/knee raise, forearm supported leg raise/knee raise

Set Up: 
- grip the bar overhead shoulder width apart, death grip 
- think about breaking the bar in half, point armpits forward, contract your lats
- squeeze your glutes, point your toes, pull belly button to spine, and brace
- position feet slightly in front of your torso, hollow position 

Execution: 
- use your lats to pull your torso back as you lift your legs
- keep your legs straight and raise them forward and overhead to tap your toes to the bar
- lower your legs with control until you are in the start position

Toes to Bar

Time: 60 seconds
Tempo: hold 
Modification: no weight 

Set Up: 
- get down on the ground in a kneeling position 
- position a plate on your mid back 
- position your forearms on the ground, elbows under your front delts
- step your feet back, hip width apart
- squeeze your glutes, pull belly button to spine and brace
- keep hips in line with torso 

Execution: 
- hold the low plank position for the specified time 
- keep the tension in your brace
- keep hips from dipping or rising 
- do not let the plate slip from your mid back

Weighted Plank Hold

AMRAP 2: 15 MINUTES

5/20 Full Body or Rest Day

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

5/20 Full Body or Rest Day

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